Exercise & Menopause: Taking Charge of Your Health Through Movement

For many women, perimenopause and menopause bring not just hormonal changes, but shifts in body composition, energy levels, and overall wellbeing. While this stage of life is natural, it can also be challenging — especially when symptoms like increased belly fat, reduced bone density, and sleep disturbances start to appear.

The good news? Exercise is one of the most effective, evidence-based tools for easing symptoms, improving long-term health, and empowering you to thrive in your 40s, 50s, and beyond.

How Menopause Affects Your Body

During menopause, declining oestrogen levels can trigger a range of physical changes, including:

• Increased central body fat and overall weight gain

• Loss of muscle strength and changes in muscle fibre type

• Reduced bone density, increasing the risk of osteoporosis

• Sleep disturbances, mood swings, and anxiety

• Higher risk of chronic diseases such as cardiovascular disease and type 2 diabetes

These changes can feel discouraging, but with the right movement and lifestyle habits, you can counteract many of them.

Why Exercise is Essential

Regular, structured exercise during menopause can:

• Improve body composition by increasing muscle mass and reducing fat

• Boost bone strength and reduce fracture risk

• Support cardiovascular and respiratory health

• Improve sleep quality and help manage mood swings

• Enhance self-esteem and day-to-day energy

• Reduce the risk of chronic conditions like diabetes, heart disease, and breast cancer

Exercise isn’t just about appearance, it is about preserving strength, independence, and vitality for decades to come.

The Best Types of Exercise for Menopause

Aim for a mix of the following each week:

1. Cardiovascular Training

   • 150–300 minutes of moderate activity like walking, swimming, or cycling

   • Or 75–150 minutes of vigorous activity if you’re already active

   • For weight loss, aim for closer to 300 minutes per week

2. Strength/Resistance Training (2+ sessions weekly)

   • Target all major muscle groups

   • Use low-to-moderate weights and gradually increase as your endurance improves

3. Balance & Flexibility Work

   • Balance training to reduce fall risk

   • Stretching and mobility work to stay limber

4. Pelvic Floor Exercises

   • Daily, to maintain core stability and bladder control

Staying Motivated & Consistent

• Start small—even 10 minutes counts

• Plan your sessions and track your progress

• Exercise with a friend for accountability

• Focus on how you feel after moving—energised, confident, and strong

• Choose activities you genuinely enjoy

CLEAR EP: Helping You Move Through Menopause with Strength

At CLEAR Exercise Physiology, we specialise in personalised exercise programs for women navigating menopause. We’ll help you build a routine that supports your body’s changing needs—whether your goal is to improve strength, manage symptoms, or reduce your risk of future health issues.

Book your consultation today at clearep.com.au/online-bookings

Let’s make this chapter an opportunity—not a setback.